IMPROVE Your Sleep - Part 1
A how-to guide to help you consistently get 7-9 hours of restful sleep, wake up feeling rested, and feel focused and alert throughout your day.
tools for better sleep...
Get outside as soon as the sun rises. Then do it again in the late afternoon, just prior to sunset. Do it every day and don’t wear sunglasses.
Have a sleep-wake schedule and be consistent with it. Wake up at the same time each day and go to sleep at the same time.
Put your bedroom lights on a timer that turns the light on 30-45 mins before you plan to wake. This tool can be helpful for those that would like to wake up earlier and go to bed earlier than they currently are.
Get outside as soon as the sun rises.
Then do it again in the late afternoon, just prior to sunset.
Do it every day and don’t wear sunglasses.
This first tool is probably the most important tool that you can use to get good sleep. If you are a fan of neuroscientist, Andrew Huberman of the Huberman Lab Podcast, then you have heard this advice before. This daily habit will help set your circadian clock in the morning, which results in improving your sleep at night.
When is the best time to get sunlight in your eyes? Right around sunrise and sunset, when the sun is low in the sky and the light is a yellow-blue hue. This time is affectionately known as the golden hour.
Can I wear sunglasses? Unfortunately, wearing sunglasses will filter the sun's rays too much and make the sunlight less effective on your circadian clock. Eye glasses and contacts are perfectly fine to wear as they aren’t made to shield UV rays in the same way that sunglasses do.
Does viewing sunlight through a window or my car windshield count? Research shows that it is 50 times less effective to view sunlight through your office window, car windshield or that teeny tiny airplane window. So while you can get some benefits, it will take infinitely longer. We’re talking hours versus minutes.
What if I wake up well before the sun rises? No worries, just turn on all of those bright lights in your home as soon as you wake and do your best to get outside once the sun does rise.
How long do I need to view this sunlight? 10 minutes if it’s a clear day, 20 mins if it’s cloudy and 30-60 mins if it is very overcast. If you live near the poles where it is very dark at certain times of the year, you may want to consider using an artificial daytime light or a ring light (yeah, the ones social media influencers use for selfies).
Should I look directly into the sun? No, it is recommended that you should never look at a light that is so bright it is painful. Be gentle on those eyes.
Have a sleep-wake schedule and be consistent with it.
Wake up and go to sleep at the same time Every Day.
Having a sleep-wake schedule that you stick to consistently will help set your circadian clock. This means even sticking to that schedule on the weekends. Going to sleep later than your body is signaling you to or later then you typically do is a reason why many people wake up in the middle of the night and can’t fall back to sleep.
Put your bedroom lights on a timer that turns the light on 30-45 mins before you plan to wake.
This tool can be helpful for those that would like to wake up earlier and go to bed earlier than they currently are. Even with your eyelids closed, the light hitting your eyes will signal to your body that it is getting close to time for you to wake up. This will set your circadian clock first thing in the morning and signal to your body that it is time to go to bed earlier that evening.
It may take 2-3 days of this practice to get into a rhythm, but once in place, it can be a very effective tool to managing a consistent sleep schedule.
